{"id":15022,"date":"2015-09-30T15:55:35","date_gmt":"2015-09-30T22:55:35","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=15022"},"modified":"2021-07-19T07:07:07","modified_gmt":"2021-07-19T07:07:07","slug":"dolce-lifestyle-quick-tips-on-how-to-build-muscle","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-quick-tips-on-how-to-build-muscle\/","title":{"rendered":"DOLCE LIFESTYLE: Quick Tips on How to Build Muscle"},"content":{"rendered":"

DOLCE LIFESTYLE:
\nQuick Tips on How to Build Muscle<\/h2>\n

by Samantha Coogan, MS, RDN, LD<\/h4>\n

Building muscle is no easy feat. There are many factors that play a role, including patience. It takes time to build lean, functional muscle. It could take up to a year to put on ten to twenty pounds of lean muscle. But if you\u2019re willing to commit to a proper, consistent training regimen, sleep schedule and diet, then you should get the results you\u2019ve been looking for.<\/p>\n

Training<\/h3>\n

\u2022\tTrain a minimum of 3 times per week
\n\u2022\tBe sure to include deadlift, squats (front and back), bench press (dumbbell and barbell) and military press
\n\u2022\tAlways use proper form (drop the weight down once form deteriorates)
\n\u2022\tBe sure to BREATHE on every rep
\n\u2022\tMake sure to incorporate eccentric movements
\n\u2022\tChange up your muscle groups daily
\n\u2022\tDon\u2019t overdo the cardio. Some is necessary, but don\u2019t go catabolic, that\u2019s the exact opposite of what we want.
\n\u2022\tPush yourself to the limit you know YOU can handle. It\u2019s YOU vs. YOU<\/p>\n

Diet<\/h3>\n

\u2022\tEat more and eat often. No more of the traditional 3 meals per day. Strive for 4 to 6.
\n\u2022\tProtein: 1.5 to 2 grams per pound of bodyweight per day
\n\u2022\tCarbs: 3 grams per pound of bodyweight per day
\n\u2022\tBest Foods: eggs, fish, chicken, turkey, nuts, cottage cheese, Greek yogurt
\n\u2022\tYou must meal prep. It\u2019s the best way to stay on track and you won\u2019t be tempted when you\u2019ve already put in the work to prepare it all.
\n\u2022\tIncorporate The Dolce Whey<\/u><\/a> in order to meet your protein needs for the day (you can only eat so much chicken). 50 grams a day from whey protein is just fine.<\/p>\n

Sleep<\/h3>\n

\u2022\tYou must strive for a minimum of 7 hours of uninterrupted sleep per day (8 or 9 hours would be even better.)
\n\"blog-divider-line\"<\/p>\n

Join our online training program today!
\nGuaranteed results or your money back!
\nLose up to 21 pounds in 21 days!<\/h2>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

DOLCE LIFESTYLE: Quick Tips on How to Build Muscle by Samantha Coogan, MS, RDN, LD Building muscle is no easy feat. There are many factors that play a role, including patience. It takes time to build lean, functional muscle. It could take up to a year to put on ten to twenty pounds of lean […]<\/p>\n","protected":false},"author":2,"featured_media":15025,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[977,41,1113,1545,6,47,34,10],"class_list":["post-15022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-crossfit","tag-fitness","tag-how-to-build-muscle","tag-lean-muscle","tag-mike-dolce","tag-mma","tag-the-dolce-diet","tag-ufc"],"yoast_head":"\nDOLCE LIFESTYLE: Quick Tips on How to Build Muscle - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-quick-tips-on-how-to-build-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE LIFESTYLE: Quick Tips on How to Build Muscle - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE LIFESTYLE: Quick Tips on How to Build Muscle by Samantha Coogan, MS, RDN, LD Building muscle is no easy feat. 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